Tag: healthy nigerian food

Peppered Fish

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This recipe has been requested by so many of my followers. I finally have time to share the secret recipe . This is my quick version of how to make peppered Fish. Its a yummy low carb, keto-diet approved meal. Give this easy recipe a try, enjoy the ride back to the motherland .

Ingredients

2-3 Medium whole Tilapia (descaled and fins removed )

6 small cubes of knoor

2 red bell peppers

1 tomato

2-3 scotch bonnet

1 tbsp. of thyme

1 tbsp. of paprika

1 tbsp.  garlic powder

1 tbsp. of ginger

1 tbsp. of brown sugar

2 tsp of salt (1 for sauce, 1 for fish)

1 red onion

thumb size fresh ginger

Pre heat oven to 400F

Prep

In a bowl combine spices, 4 knoor cubes, and sugar. Set aside

Blend the red bell pepper, 1/2 red onion, 3 garlic cloves (or 4 tbsp. of mince garlic), thumb size of ginger, tomato, and scotch bonnet. Set aside

Meanwhile, add 1/4 cup of oil in a pan with 1/2 chopped onions. Allow to fry for 1-2 minutes on medium high heat. Next add in the pepper blend with the 2 remaining knoor cube, and allow to fry for the next 10 minutes. Set Aside

Method

Wash fish and pat dry. Begin to score the fish ( make 3 diagonal slices in the skin ). Using a brush, begin to baste the fish with oil, on both sides.  Begin to sprinkle your spice blend on top of fish , making sure to insert into the score lines of the fish. Use your hand to massage spices into the fish.  This may seem odd, but make love to the fish :0)

Place fish on baking rack that’s on top of a baking sheet.

Begin to bake, each side for 20 minutes. (flip over after the first 20 minutes and re-baste with oil. This helps with the cooking process ).

After baking , apply a cooking spoon of your pepper sauce on top of the fish. Spread out evenly. Broil (500 F) for 3-5 minutes. Remove from heat, garnish with chopped parsley and onions. Oya Enjoy!!

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Cauliflower Jollof Rice

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In honor of World Diabetes Day,  I present to you Cauliflower Jollof Rice. November 14, is when we celebrate World Diabetes day. Did you know that 40,815 people died in Nigeria due to diabetes, last year.  When I saw a fellow food blogger (Afrolems) and a couple of other Nigerian Food bloggers putting together healthy recipes, I knew I had to join. Diabetes touches home for me, because my Grandfather passed away from complications from Diabetes, and my Mother has Diabetes, which puts me at double risk. So when coming up with a recipe I thought about what majority of Nigerians love to eat, rice. We love rice to the moon and back. Unfortunately rice is very high in carbs and sugar. So a great substitute would be Cauliflower rice. Still made the authentic way, with so much flavor, it’s hard to tell the difference.Topped with baked sardines and asparagus . Try this healthy recipe today. This recipe is also in honor of my late Grandfather Richard Onyemulukwe.

Ingredients 

1 medium cauliflower

1/2 medium size red bell pepper

2 small tomatoes

thumb size piece of ginger

1/2 chopped medium yellow onion

1 -2 habanero

3 tbsp of coconut oil

1 tsp salt (adjust as needed)

1 maggi

2 tsp nutmeg

1 tsp white pepper

1 tsp of curry powder

1 tsp Cameroonian pepper

2 tbsp of tomato paste

2 bay leaf

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Directions:

First blend the cauliflower in a food processor or blender into a chunky rice like texture (seen below).

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Blend the tomatoes, red bell pepper, habaneros.

In a pan with coconut oil , begin to fry chopped onions and tomato paste until onions are translucent. (3-5 minutes medium- high heat)

Add in blended tomato/pepper mixture.

Add in all seasonings and bay leaf.

Continue to fry for the next 7- 12 minutes until thickened, stirring occasionally.

Add in cauliflower rice and stir. Lower heat to low continue to simmer for 4-7 minutes.

Enjoy.

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